The best options on what to eat before running in the morning
Fueling for any run is tricky.
Should you eat before running in the morning? (And risk an upset stomach?)
Should you skip breakfast? (And maybe run out of energy midway through a run?)
By the end of this post, you’ll have a good idea of what (and when) to eat before running in the morning for the most energy.
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Should you eat before running in the morning? Here’s the deal
Every runner’s different—what works for another runner might not work for you.
Use the advice here but know that there is a bit of experimenting that happens before you find a fueling strategy that works best for you.
The quick tips of what to eat before running
If you want to avoid stomach issues (aka runner’s trots) on the run, opt for foods that are low-fat, low-fiber, and low-moderate protein. 1
Thinking about skipping breakfast? There are compelling reasons why you should avoid intermittent fasting and exercise.
The examples in this post assume that you weigh about 150-lbs, but your food requirements may be more or less, depending on your weight.
| If you plan on running within… | You’ll need…. |
| 5-60 minutes | 300 calories |
| 2 hours | 600 calories |
| 4 hours | 1,200 calories |
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What to eat before running, when your run is less than 90 minutes
If you plan on running within the next 5—60 minutes
Grab a small snack of about 300 calories. But note, you might not need a snack if your run’s less than 60 minutes.
If you want to get specific, choose a snack that contains 0.5 grams of carbs per pound of bodyweight, which is roughly 75 grams of carbs for a 150-pound runner.
If you plan on running 2 hours after waking up
Eat about 600 calories — mostly carbs.
If you want a number, aim for about 1 gram of carbs per pound of body weight. So if you’re 150 pounds, that’s 150 grams of carbs. Oatmeal, french toast with fruit, breakfast tacos — whatever sits well and that you’ll eat.
If you plan on running 4 hours after waking up
Eat about 1,200 calories.
Sounds like a lot, but spread across breakfast, a second breakfast, and snacks, it goes fast. If you want a number, aim for about 2 grams of carbs per pound of body weight — so 300 grams for a 150-pound runner.
That might look like oatmeal in the morning, a noodle bowl a couple hours later, and cookies or roasted chickpeas in between.
What to eat before a morning run, when your run is over 90 minutes
Eat a pre-run snack and plan on eating more while you’re running.
A pre-run snack will get you through the first hour, but you’ll need extra energy after that.
If you plan on a 2 to 3-hour run, eat or drink (or both) roughly 30-60 grams of carbs (120-240 calories) during your run.
Need fueling options for long runs? These are some solid options: Organic honey stinger waffle, INFINIT GO FAR Endurance Fuel, and Huma chia energy gel